How about you devote one day entirely to just chest and couple triceps with shoulders? A chest and tri only day is fine when you're just starting to lift but by pairing your primary muscle groups with the corresponding secondary muscle groups, one of them will suffer. Give these two muscles their own days.
For triceps, nothing beats lateral tricep extensions. aka skull crushers.
How about you devote one day entirely to just chest and couple triceps with shoulders? A chest and tri only day is fine when you're just starting to lift but by pairing your primary muscle groups with the corresponding secondary muscle groups, one of them will suffer. Give these two muscles their own days.
For triceps, nothing beats lateral tricep extensions. aka skull crushers.
How about you devote one day entirely to just chest and couple triceps with shoulders? A chest and tri only day is fine when you're just starting to lift but by pairing your primary muscle groups with the corresponding secondary muscle groups, one of them will suffer. Give these two muscles their own days.
For triceps, nothing beats lateral tricep extensions. aka skull crushers.
JT,
On your Chest Tri workout, you're hitting the pecs with all the right exercises/angles (Incline, Decline and Flat). I would suggest moving to MORE dumb bell BPs vs the bar. Dumb Bell BPs employ less shoulder muscle and will give you more focus on the Pecs. I don't know your set or rep count but as you know for leanness, increasing both will get you there. Add CABLE FLYs!!! I find these great for definition. You can do a set or two at the beginning to open up the pecs and a good closing for a nice burn at the end. Also, do upper, mid and lower cable flys to hit all the angles again.
Try super setting and go to 5-6 sets with rep counts in the 15 - 20 range. Adjust the weight as needed so you are pushing to finish on the final set(s) and reps. Also, mix it up every other wo with pyramid schemes.
As for the triceps, I like to finish chest workouts with seated dips, which work the lower pecs and tris so you get a 2 for 1 bonus. I finish with cable tri push downs and preacher tri cep curls on a tri machine. Keep in mind that bench presses are working the tricep too, so you just need a few at the end for a nice finish.
Not sure if you do cardio or not. It will help on achieving leanness. If not, definitely recommend super setting, high rep count with weights that go to, or close to, failure and minimal rest in between sets. Trust me this will feel like you did an hour of cardio.
Finally, try increasing your protein intake and cutting back on carbs. The increase protein will help keep muscle mass already achieved and the lowering carbs for leanness will help with the definition.
I know this is basic info and stuff you may know, but just my two cents and what tends to work for me.
Good luck
You may want to look into something like the Spartan Warrior workout: HIIT and functional whole-body movements training program utilizes a wide variety of equipment, lots of calisthenics, focusing on exercises that require full-body control, as well as coordination and awareness. The variations around the six main exercises never allow your body to adapt to any one thing making it ideal for someone trying to get lean. It's known as General Physical Preparedness (GPP) versus bodybuilding, powerlifting, or Specific Physical Preparedness (SPP), a.k.a. sport-specific physical preparedness (SSPP).
If you want to be challenged physically and mentally, I highly recommend it.
All the best!
In that case, pushups, planks and dips can be added to your routine.
I have broken my weekly routine into three parts and yesterday was my chest day and I was looking for something new. The other days I do shoulders & back and the third day I do bi and legs. I also do some core work everyday.
I have been switching out the other routines but will eventually look for new things for those.
I am looking for lean as opposed to bulk. I am not the guy that likes to show off on the beach but I do it to feel better and I enjoy it.
I have broken my weekly routine into three parts and yesterday was my chest day and I was looking for something new. The other days I do shoulders & back and the third day I do bi and legs. I also do some core work everyday.
I have been switching out the other routines but will eventually look for new things for those.
I am looking for lean as opposed to bulk. I am not the guy that likes to show off on the beach but I do it to feel better and I enjoy it.
I have broken my weekly routine into three parts and yesterday was my chest day and I was looking for something new. The other days I do shoulders & back and the third day I do bi and legs. I also do some core work everyday.
I have been switching out the other routines but will eventually look for new things for those.
I am looking for lean as opposed to bulk. I am not the guy that likes to show off on the beach but I do it to feel better and I enjoy it.
I have broken my weekly routine into three parts and yesterday was my chest day and I was looking for something new. The other days I do shoulders & back and the third day I do bi and legs. I also do some core work everyday.
I have been switching out the other routines but will eventually look for new things for those.
I am looking for lean as opposed to bulk. I am not the guy that likes to show off on the beach but I do it to feel better and I enjoy it.
I have broken my weekly routine into three parts and yesterday was my chest day and I was looking for something new. The other days I do shoulders & back and the third day I do bi and legs. I also do some core work everyday.
I have been switching out the other routines but will eventually look for new things for those.
I am looking for lean as opposed to bulk. I am not the guy that likes to show off on the beach but I do it to feel better and I enjoy it.
I have broken my weekly routine into three parts and yesterday was my chest day and I was looking for something new. The other days I do shoulders & back and the third day I do bi and legs. I also do some core work everyday.
I have been switching out the other routines but will eventually look for new things for those.
I am looking for lean as opposed to bulk. I am not the guy that likes to show off on the beach but I do it to feel better and I enjoy it.
JT, I get your question, and have some thoughts. But what's your goal. Looks like you're just focused on Pecs and Triceps. Are you looking to add mass, or lean out? Are you trying to just focus on upper body or total body? There are allot of routines on line that will help you spice up your routine for what you may want to accomplish. I have some thoughts or recommendations based on what works for me, but let me know what you want to focus on or accomplish. Thanks for posting.
You're missing major compound lifts with your current workout. Plus, it's better to not repeat a routine for more than six weeks. The reason is that for most of us, our bodies adapt to the load, even if you're adding weight, or switching from straight lifts to super sets. That means you get less and less muscle gain for your efforts.
So, rather than add something to what you're currently doing, I'd suggest moving on to a completely different program. Maybe one that included squats, deadlifts, pushups, pull ups, and bent over rows to target muscle groups you've been missing.
I am looking to spice up my workouts. Here is my routine, what can I add?
Flat bench with bar
Incline bench with bar
Decline bench with bar
Flat bench with dumbbells
Incline bench with dumbbells
Fly with dumbbells
Kickbacks
Pull down with rope
Pull down with bar
I have been doing this same routine for a few months.
